Notes from the gym floor
Training, nutrition, and actually sticking with it.
No fads, no supplement pitches, no "one weird trick". Just what I've learned coaching 100+ people and testing everything on myself first. If it helps you train better on your own, good — that's the point.
Training
Morning workout benefits: is 5am training better or worse?
You're a little weaker first thing — but your results aren't. What the research says about training early, and the one thing that can make 5am a bad idea.
Read →Nutrition
The anabolic window: why protein timing matters less than you think.
Rushing a shake down within 30 minutes of training isn't the lever you've been told it is. What the meta-analyses actually show.
Read →Training
Cardio or weights for fat loss? What the research actually shows.
Cardio burns more per session. Weights decide what's left standing after. The actual evidence on which one to prioritise.
Read →Recovery
DOMS: what muscle soreness actually tells you.
Not sore doesn't mean it didn't work. Very sore doesn't mean it worked better. What the evidence says soreness actually measures.
Read →Nutrition
Why the scale lies (and what it's missing).
The scale can sit still while your body genuinely changes. What body weight actually measures, and why it isn't what you think.
Read →Training
The warm-up: what actually works before you train.
Static stretching before lifting can cost you strength. What the evidence says actually prepares you to train.
Read →Programming
Training frequency: how often you actually need to hit a muscle.
Once a week likely costs you progress. What the meta-analyses actually show about training frequency and growth.
Read →Recovery
Alcohol and training: what it actually costs you.
One heavy night can cut the muscle-building response to a session by a quarter or more. What the evidence actually shows.
Read →Nutrition
NEAT: the hidden calorie burn nobody programmes for.
The calories burned outside the gym can outweigh the session itself. What the research says about NEAT.
Read →Supplements
Creatine: what the evidence actually shows.
The most-studied supplement in sports science, minus the hype and minus the kidney scares. What the meta-analyses actually say — and where the evidence is still thin.
Read →Nutrition
Low carb, high carb, carnivore: what your diet does to your training.
Carbs fuel the session, protein builds off it, fat runs your hormones. What the research actually shows about the diet you pick — and the sessions it powers.
Read →Training after 50
Muscle after 50: the quiet decline nobody warns you about.
Around 50, muscle starts quietly disappearing — it's called sarcopenia. Why it matters more than looks, and how strength training reverses it at any age.
Read →Programming
A programme beats a workout. Here's the actual difference.
Anyone can make you tired for an hour. Whether you get anywhere is decided by something that happens before you walk in the door.
Read →Nutrition
The other 167 hours: why what you do between sessions decides everything.
You train with me for one hour a week. The result is built in the other 167 — and that's the part nobody sells you.
Read →Getting started
Starting again after you've fallen off — without the guilt.
Most people have started and stopped more times than they can count. It isn't a character flaw. It's a structure problem, and structure is fixable.
Read →Recovery
Sleep: the training variable you're ignoring.
Identical diets, identical deficits — the short-sleep group lost 55% less fat. What the research actually shows, minus the hype.
Read →No cost, no obligation
Want this applied to your week?
Reading about it is a start. If you want a plan built around your actual life — your schedule, your goal, what you've already tried — that's what the free consultation is for.
- WhereAnytime Fitness, 224–226 Norwood Rd,
Tulse Hill, London SE27 9AQ - Hours5am–5pm, seven days a week
Off-peak slots, no evening queues - NearbyWest Norwood · Herne Hill · Dulwich
Brixton · Streatham